Saturday, March 14, 2009

Many of you might recognize the guy above...it is a good buddy, Clas Bjorling. A few years back at an Epic Camp we attended, he shared with me his thoughts on stretching for performance and the prevention of injury. If a guy running 2:42 off the bike and sub 2:30 in an open marathon talks about running improvement, I tend to find utility. Here are my thoughts a few years later after treating myself and others.***

I see (and experience) my share of overuse running injuries. The initial injury can be debilitating, but often the subsequent aches and pains are a result of a cascade effect from the initial injury/overuse/weakness. The offending injury then results in overload of other muscles, and their subsequent tightness.

Often times, treatment is directed at the source of pain. Many times we ignore the initial symptoms and initiate compensatory mechanisms that overload other muscles in an effort to protect the initially weak muscle.

Start with this simple routine...I find it useful for nearly all running related injuries. The emphasis of the flexibility program is directed towards the running core stabilizing muscles that can be tight. Relieving the tightness throughout the all of the running muscles is more effective than isolating the affected muscle alone.

These stretches are commonly found in most Yoga classes. And though typical Yoga classes are great, most of us are too fatigued to participate on a regular basis in the midst of heavy triathlon training. For this reason, I've collected a set of passive stretches that are very restful that you can complete without a lot of additional active work They really work best when you are really fatigued:

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Bio

Dr. Shilt is the Director of Gait Lab at St. Luke's Childrens Hospital in Boise, Idaho. After nearly 10 years in academic medicine as the residency program director and an Assoc. Professor at Wake Forest University, he transitioned to his current position that allows both the practice of Adult & Pediatric Orthopaedics as well as the expansion of his practice in Endurance Sports Medicine. He has given over 100 presentations internationally, authored more than 30 articles, 5 chapters and has been the primary or co-investigator on research grants totaling more than $1 million. He co-authored a chapter in Joe Friel and Gordo Byrn's book, Going Long. He is currently working with Team Exergy, a professional cycling team based in Boise, ID. Dr. Shilt has qualified for the world Ironman Championship in Hawaii, Xterra World Championship in Maui, ITU Age Group World Championship, the Boston Marathon, and won the coveted "big buckle" at the Leadville 100 Mountain Bike Race.
Dr. Shilt has been chosen as one of the "Best Doctors in America" a distinction only 4% of all physicians in the United Stages are selected.